Is anyone interested in celebrating the 1 year anniversary of CrossFit Fire? Next Saturday, April 4th is the PERFECT evening to celebrate! We couldn't think of a better way to celebrate than with large amounts of MEAT. One suggestion is to go to dinner at Fogo de chao downtown. If you like this idea, post to comments, and I'll get us setup with a reservation. Not sure how far in advance you need to make reservations for large groups....but we can always push it to April 11th if they can't accomodate our group.

Mmmm.....meaty.....

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Again....where WERE you guys! Last night was a fun running night. Brian definitely wins for having the most enthusiasm for running. He walked in, saw the workout and squealed with glee and shouted "RUNNING!"

run 400m
rest 2:00
run 400m
rest 1:30
run 400m
rest 1:00
run 400m
rest 0:30
run 400m
rest 5:00
50 burpees

I'll be honest...I still h9 running. For those of you not familiar, an h9 is similar to an h8...but it's MORE than h8, it's h9! Garth, and Mariah talk lovingly about all the fun they have running and enjoying watching nature pass by. All I can think about when I'm running is that I'm going to DIE! My times have improved, so I'm getting faster, but my love isn't growing. Not even a little.

On the other hand, Brian and Boyd KILLED this workout. Those boys ran like they stole something! I think their first 400m run was just a few seconds over 1:00. What's your secret??

Check out Boyd's SWEET burpee! He's spiking an imaginary volleyball, or slam dunking an imaginary basketball...look how high he jumps!

Kelli - we're glad you made it down to Florida safe and sound. Grab your stop watch and do this workout while you're down there in the sunshine. Post your 400m split times and your time it takes to complete burpees to comments! It's your CrossFit homework!

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Psst! Are you guys ok? Sadly I showed up ready to work out with the 6PM class, and I was the only one there! I had to workout by myself, with Lana taking pictures of me sweating profusely and swearing occasionally.

The workout yesterday was the Chief.  Cheif...."I before E except after C, and when sounding like neighbor or way"....crap I can't get this right. Sheesh. It looks wrong both ways, but you guys get the idea.

5 cycles of AMRAP in 3:00 followed by 1:00 rest of:

3 power cleans
6 push-ups
9 squats

Did that make sense? You try and do as many rounds as you can in the 3:00, and then you rest for 1:00. It didn't seem bad until about round 3 and a halfish. Ugh. I have a bruised collar bone from how hard the weight was crashing down on me!

Our 7PM ramp-up class went wonderful again! We went through the press, push press and push jerk progressions, and then we did Fran! WOO HOO! Everyone did a fantastic job! Fran is a really hard workout because you're lifting heavy stuff and breathing heavy at the same time. We paired off into partners so you could have a partner counting your reps. Some of you guys are MEAN! I think I heard Renato telling Tony "don't stop...don't you f-ing stop until you're done!" Lana was telling Erika, "No you CANNOT use a lighter weight! You're almost done!" 

Sheesh you guys! The good news is that everyone finished and did a great job!

Have you guys noticed that Bill has a nutrition blog going? I realize the main page is super cool, and all the COOL KIDS post to comments here, but let's give Bill's blog some love too. Tell him his food is sexy.

Ok, let's move on to some fun with cleans....there are a few do's and don'ts of cleans. The first is letting the bar travel waaaay far away from your body, and trying to "limbo" under the bar like this:

See how her hips are forward as if there is a limbo bar lit on fire, and she's trying to shimmy under it in her grass skirt? Don't do that. Now, I don't know where she was at in her WOD...this could be partially from fatigue. But still...stoppit.

The second "don't" is not opening to triple extension (ankles, knees, hips) like this:

The ponytail evidence in this picture shows she is on the way UP. see the muted hip? She's not opening all the way up when she's shrugging. STOPPIT.

Now, here is a relatively good example of triple extension. Notice how ankles, knees and hips are all OPEN, and he is shrugging like a maniac?

 

Nobody's perfect though...Boyd has a great pull, but a lousy catch. He does a little limbo himself. Stacy's shorter than you, so she's going to win the limbo contest Boyd...stop practicing.

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Just a little post as I'm sitting at the Fort waiting to get my BUTT KICKED at 6PM....there has become a surplus of lost & found at the Fort. 3 cubbies in our storage unit are currently occupied by clothing and other items left behind. Now...I realize you guys are tired after you finish a workout, but how do you leave the Fort without clothes?

If any of the items modeled in these pictures belong to you, you have 3 weeks to claim them before I send them to goodwill.  Ok, I'll be honest, I'm keeping the pink fleece for myself if nobody claims it.

In this first picture we have a pink jacket, 2 pairs of gloves and a blue hat that all need a home.

In this second picture, we have a maroon coat, a green fleece a blue hat and some black stretchy pants. The maroon coat has $4 in the pocket...I'm thinking of keeping that as a storage fee...

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Seriously? That's what each and every person said when they saw "The Filthy Fifty" as the workout yesterday. Hey, by the way, do you guys remember that week when all the workouts were really hard, and we all thought Bill was trying to kill us? OH YEAH, THAT'S THIS WEEK.

The Filthy Fifty as prescribed is:

50 Box Jumps, (24/20 inch box)
50 Jumping Pull-ups
50 Kettlebell Swings (16/12)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Presses (20/15)
50 Back Extensions
50 Wall Ball Shots (20/14 pound ball)
50 Burpees
50 Double Unders

This is a HARD workout, much like the workout on Monday. My prediction is that we will have an empty gym on Wednesday and possibly Thursday due to these two hard workouts being back to back. I promise guys...if you just come and work through the soreness, you'll feel better.

My ladies class did AMAZING! More and more ladies are stepping up to heavier weights, and still CRUSHING their old times. PR's are soooo much sweeter when you PR at a heavier weight.

Look at these ladies! They're like the friggin' Rockettes! Their KB swings were completely in unison.

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We will be holding a FREE introductory class this Saturday at 10:00am following our regular class. Be sure to encourage friends and family to attend so they too can experience the awesomeness that you all enjoy every single day you stop by the Fort.

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The new shirts are in! If you wrote your name on the whiteboard please be sure to bring $20 with you to class so you can rock your new shirt. We also ordered a few extras. So, if you missed out or simply want an extra shirt, be sure not to hesitate because they will be sold on a first come, first served basis.

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